Protect Your Pancreas with This Bumpy Green

Make pancreatic cancer the scariest disease you never got by eating more of this bumpy green veggie: broccoli.

Seems that flavonol-rich diets could reduce your risk of pancreatic cancer by up to 23 percent, according to a recent study. And broccoli's got heaps of the compound.

Fill Up on Flavonols
Flavonols are talented little substances found not only in broccoli but also in lots of other fruits and veggies, like apples, onions, and kale. And these compounds help fight cancer on many fronts. First, they ramp up your body's detox machinery, purging dangerous carcinogens from your system. Next, flavonols help prevent cancer cells from growing and dividing. And as if that weren't enough, flavonols encourage cancer cells to self-destruct, too. (Find out how broccoli helps protect your voice.)

All in the Family
Quercetin is one of the best known flavonols, but there are many others. And together they are part of the bigger flavonoids family, a mighty clan of antioxidants with potent anticancer powers. Pack more cancer-fighting flavonols into your diet with help from these quick and delicious side dishes from EatingWell.

• Broccoli with Caramelized Onions and Pine Nuts -- adds a nutty crunch and sweet onion flavor to broccoli.
• Southern Kale -- can be a main dish, too, with meat added.
• Warm Apple-Cabbage Slaw -- takes just 10 minutes!

Watch this video for tips on chopping onions quickly and easily.